A sequence of asanas aimed at gently stretching the muscles and ligaments throughout the body.
We need to prepare the following items:
– yoga mats;
– the form;
– good mood.
Practice
You need to sit flat on the mat, your back is extended, and the crown of your head stretches up. Be sure to cross your legs.
Place your hands on your knees, palms up. The palms are open. Close your eyes and tune in to practice.
Important: Leave all experiences and thoughts outside the “mat “. Here and now there is only YOU, YOUR BODY, a mat and practice!
Slow down your breathing and dive inward. Throughout the practice, you need to track all internal sensations.
Avoid violence to your body. Practice yoga with love.
Open your eyes. The next stage is a warm-up.
Warm up
«Center» Pose: Back straight, sit on mat, legs crossed, palms up.
1. Tilt your head forward. We roll the head in a slow rhythm, first to the right shoulder, then to the left shoulder. Repeat 5 times. Return to center position.
2. Extend your right hand to the side, palm up. Tilt your head to the right. Cover the left ear with the palm of your right hand. After 10 sec. With an inhalation, we change the position of the head to the other side. Extend your left arm to the side, palm up. Tilt your head to the left and cover your right ear with the palm of your left hand. After 10 sec. With breaths, return to the center pose.
3. Place the forearm on the mat on the right with an inclination to the side. Extend your left hand above you above your ear, looking up. Extend the left side of the body, open the chest. With an exhalation, we flow to the left side. Repeat the same. With a breath, return to the center position.
Important: Be sure to keep your hips on the mat.
4. Hands in front of you, make a finger lock. Stretch clasped hands with palms upward for inhalation. With an exhalation, disengage the arms, put the left hand on the right knee and twist the body to the right side. The right hand is behind. The gaze is directed over the right shoulder. The twist is done with the back muscles. 2 minutes. passed. Inhale. We returned the body to the center position. Hands clasped and continue to perform the exercise to the left.
Raise your arms up, stretch and, with an exhalation, lower your arms down.
5. Sitting on the mat, connect the feet together. Take your feet with your palms. Put your elbows on your feet and bend forward, try to spread your knees to the sides – warm your hips, leaning forward.
6. Exercise “cat-cow”. Get on all fours on the mat. The palms should be exactly under the shoulders, the knees under the pelvis. We do a back bend with a breath. With an exhalation, we round the back like an arc. Repeat 5 times.
7. Get on all fours. Stretch your arms in front of you and try to put your chest on the mat. The legs are bent at the knees.
Important: If your breasts don’t rest on the mat, don’t worry. You can do the exercise the way your body allows.
8. Pose “all fours”. With your left hand, dive under your right hand. The left ear should be on the floor. We put the left hand behind the back, gripping the thigh. To relax. The shoulder joint is stretched. Repeat the exercise in the opposite direction.
Important: If you can’t get your left hand behind your body, don’t worry, you can leave your hand on the mat.
9. Pose lying on your back. Bend your legs. Raise the pelvis up. The shins are perpendicular to the floor. Hands in the lock below. Raise the pelvis as high as possible, as if rolling the chest onto the chin.
10. Lying on your back, bend your legs to your stomach, wrap your hands around your knees. And roll to the side.
11. Lie on your back. Hands along the body – palms up. To relax. Lie down for 3 minutes.
12. Take the center pose. Attention is inside. See the whole body from the inside with the inner eyes. What muscles and ligaments are pulled? Are there any new sensations?
As you inhale, let the relaxation fill you from the crown to the feet.
Lightness and comfort should be a state of harmony. Thank yourself and your body for this practice.
Open your eyes slowly. Smile at all living things.
Love and peace!